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1fachdenis 5er-Split

by SI(G)NED.30
1 athletes joined

Program Description

Ich weiß, du kannst das schaffen. Wenn du das hier gerade liest, hast du schon einen der wichtigsten Schritte gemacht: Du hast angefangen. Du musst dir jetzt keine Gedanken mehr machen, welchen Split, welche Übungen oder welches Volumen du brauchst. Ich hab den Plan für dich gebaut. Was du jetzt brauchst, ist nur eins: Konsistenz. Nicht perfekt sein. Nur dranbleiben. Kein Bullshit, keine Fitness-Show, kein Verkauf. Nur ein klar strukturierter Plan, der funktioniert – wenn du's tust. --- 🔁 Trainingsstruktur: Woche 1–4: Steigerung von RPE 7.0 → 9.5 Woche 5: Deload (RPE 6.0) Woche 6–8: Reizaufbau (RPE 7.5–9.5) Woche 9: Backoff (RPE 8.5 / 8.0) --- ✅ Highlights: Push / Lower / Pull / Lower / Push (5× pro Woche) 12–20 Sätze pro Muskelgruppe Maschinen & Kabel > freies Ego-Lifting Fokus auf Reiz, Technik, Stretch Rear Delts, Core & Hamstrings: 2× pro Woche fix --- 🎯 Ziel: Ästhetischer Aufbau mit Struktur & Plan – kein Volumen-Overkill, kein Übertraining.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 03:36
  • Last Edited
    Oct 20, 2025 09:56

Summary

Unleash your potential with BroSep’s 5er-Split, a comprehensive 9-week program designed for serious lifters. Committing to five days a week, this split focuses on targeted muscle groups, ensuring balanced development and maximum strength gains. Each session combines a mix of compound and isolation exercises, utilizing a full gym setup to enhance your performance. Get ready to push your limits and transform your physique with this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Upper Back
10.2%
Front Delts
9.7%
Abs
8.7%
Hamstrings
8.1%
Chest
7.1%
Biceps
7%
Middle Delts
6.6%
Glutes
6%
Lats
5.4%
Quadriceps
5.3%
Rear Delts
4.9%
Calves
3.4%
Lower Back
2.7%
Forearms
2.3%
Abductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 7.5
RPE 7
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
6
Pullover (Dumbbell)
1
12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7.5
3
Chest Fly (Cable)
2
15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 7.5
6
Pullover (Dumbbell)
1
12 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
6
Pullover (Dumbbell)
1
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
6
Pullover (Dumbbell)
1
12 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 6
6
Pullover (Dumbbell)
1
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
3
Chest Fly (Cable)
2
15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
6
Pullover (Dumbbell)
1
12 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 8.5
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Pullover (Dumbbell)
1
12 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
15 reps
14 reps
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9.5
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
1
10 reps
12 reps
RPE 9
RPE 9
6
Pullover (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
6
Pullover (Dumbbell)
1
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7
2
Hack Squat
1
2
8 reps
10 reps
RPE 7.5
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Hip Abductor (Machine)
2
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Hanging Leg Raise
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5
2
Hack Squat
1
2
8 reps
10 reps
RPE 8
RPE 7.5
3
Leg Extension
2
15 reps
RPE 7.5
4
Lying Leg Curl
3
12 reps
RPE 7.5
5
Hip Abductor (Machine)
2
10 reps
RPE 7.5
6
Abs Crunch (Machine)
3
15 reps
RPE 7.5
7
Hanging Leg Raise
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
2
20 reps
20 reps
RPE 8.5
RPE 8
2
Hack Squat
1
2
8 reps
10 reps
RPE 8.5
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Hanging Leg Raise
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 9
2
Hack Squat
1
2
8 reps
10 reps
RPE 9.5
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Lying Leg Curl
1
2
10 reps
12 reps
RPE 9.5
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
20 reps
RPE 6
2
Hack Squat
2
10 reps
RPE 6
3
Leg Extension
2
15 reps
RPE 6
4
Lying Leg Curl
2
12 reps
RPE 6
5
Hip Abductor (Machine)
1
10 reps
RPE 6
6
Abs Crunch (Machine)
2
15 reps
RPE 6
7
Hanging Leg Raise
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5
2
Hack Squat
1
2
8 reps
10 reps
RPE 8
RPE 7.5
3
Leg Extension
2
15 reps
RPE 7.5
4
Lying Leg Curl
1
2
10 reps
12 reps
RPE 8.5
RPE 7.5
5
Hip Abductor (Machine)
2
10 reps
RPE 7.5
6
Abs Crunch (Machine)
3
15 reps
RPE 7.5
7
Hanging Leg Raise
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 8.5
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Leg Extension
2
15 reps
RPE 8.5
4
Lying Leg Curl
1
2
10 reps
12 reps
RPE 9
RPE 8.5
5
Hip Abductor (Machine)
2
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8.5
7
Hanging Leg Raise
2
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 9
2
Hack Squat
1
1
1
6 reps
8 reps
10 reps
RPE 9.5
RPE 9
RPE 9
3
Leg Extension
1
1
12 reps
15 reps
RPE 9
RPE 9
4
Lying Leg Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
6
Abs Crunch (Machine)
1
2
12 reps
15 reps
RPE 9.5
RPE 9
7
Hanging Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
2
20 reps
20 reps
RPE 8.5
RPE 8
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Hanging Leg Raise
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 7.5
RPE 7
2
Rear Delt Fly (Cable)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Dip (Bodyweight)
2
10 reps
RPE 7
7
Shrug (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Rear Delt Fly (Cable)
3
15 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
6
Dip (Bodyweight)
2
10 reps
RPE 7.5
7
Shrug (Dumbbell)
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Rear Delt Fly (Cable)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 8
7
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
2
Rear Delt Fly (Cable)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 9
6
Dip (Bodyweight)
2
10 reps
RPE 9
7
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 6
2
Rear Delt Fly (Cable)
2
15 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 6
6
Dip (Bodyweight)
2
10 reps
RPE 6
7
Shrug (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Rear Delt Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 7.5
6
Dip (Bodyweight)
1
1
RPE 8
RPE 7.5
7
Shrug (Dumbbell)
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
2
Rear Delt Fly (Cable)
1
2
12 reps
15 reps
RPE 9
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9
RPE 8.5
6
Dip (Bodyweight)
2
RPE 8.5
7
Shrug (Dumbbell)
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9.5
RPE 9
RPE 9
2
Rear Delt Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 9.5
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
6
Dip (Bodyweight)
2
RPE 9
7
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Rear Delt Fly (Cable)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 8
7
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 7.5
RPE 7
2
Lying Leg Curl
2
15 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Standing Calf Raise
2
20 reps
RPE 7
5
Cable Crunch
2
15 reps
RPE 7
6
Abs Crunch (Machine)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Lying Leg Curl
2
15 reps
RPE 7.5
3
Hip Thrust (Barbell)
2
10 reps
RPE 7.5
4
Standing Calf Raise
2
20 reps
RPE 7.5
5
Cable Crunch
2
15 reps
RPE 7.5
6
Abs Crunch (Machine)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Lying Leg Curl
2
15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 8
5
Cable Crunch
2
15 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
2
Lying Leg Curl
1
1
10 reps
15 reps
RPE 9.5
RPE 9
3
Hip Thrust (Barbell)
1
1
8 reps
12 reps
RPE 9.5
RPE 9
4
Standing Calf Raise
2
20 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 9
6
Abs Crunch (Machine)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
2
Lying Leg Curl
2
15 reps
RPE 6
3
Hip Thrust (Barbell)
2
10 reps
RPE 6
4
Standing Calf Raise
2
20 reps
RPE 6
5
Cable Crunch
2
15 reps
RPE 6
6
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Lying Leg Curl
1
1
12 reps
15 reps
RPE 8
RPE 7.5
3
Hip Thrust (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 7.5
4
Standing Calf Raise
2
20 reps
RPE 7.5
5
Cable Crunch
2
15 reps
RPE 7.5
6
Abs Crunch (Machine)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
2
Lying Leg Curl
1
1
10 reps
15 reps
RPE 9
RPE 8.5
3
Hip Thrust (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 8.5
4
Standing Calf Raise
2
20 reps
RPE 8.5
5
Cable Crunch
2
15 reps
RPE 8.5
6
Abs Crunch (Machine)
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9.5
RPE 9
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9
RPE 9
3
Hip Thrust (Barbell)
1
1
8 reps
12 reps
RPE 9.5
RPE 9
4
Standing Calf Raise
2
20 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 9
6
Abs Crunch (Machine)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Lying Leg Curl
2
15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 8
5
Cable Crunch
2
15 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 7.5
RPE 7
2
Seated Row (Cable)
3
10 reps
RPE 7
3
T-Bar Row
2
12 reps
RPE 7
4
Rear Delt Fly (Cable)
2
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
7
Shrug (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Rear Delt Fly (Cable)
2
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
7
Shrug (Dumbbell)
2
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
T-Bar Row
2
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 9.5
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
T-Bar Row
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 6
2
Seated Row (Cable)
2
10 reps
RPE 6
3
T-Bar Row
2
12 reps
RPE 6
4
Rear Delt Fly (Cable)
2
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 6
7
Shrug (Dumbbell)
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Seated Row (Cable)
1
2
8 reps
12 reps
RPE 8
RPE 7.5
3
T-Bar Row
1
1
10 reps
12 reps
RPE 8
RPE 7.5
4
Rear Delt Fly (Cable)
2
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 7.5
7
Shrug (Dumbbell)
2
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
T-Bar Row
2
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
15 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
1
10 reps
12 reps
RPE 9
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9
RPE 8.5
7
Shrug (Dumbbell)
2
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 9
3
T-Bar Row
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Shrug (Dumbbell)
2
15 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Chest Press (Machine)
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
3
Chest Fly (Cable)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@7
6
Pullover (Dumbbell)
1 Set
12 Reps
@7
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 2
1
Standing Calf Raise
3 Sets
20 Reps
@7
2
Hack Squat
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
3 Sets
12 Reps
@7
5
Hip Abductor (Machine)
2 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7
7
Hanging Leg Raise
2 Sets
@7
Day 3
1
Shoulder Press (Machine)
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
2
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7
6
Dip (Bodyweight)
2 Sets
10 Reps
@7
7
Shrug (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
2
Lying Leg Curl
2 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
10 Reps
@7
4
Standing Calf Raise
2 Sets
20 Reps
@7
5
Cable Crunch
2 Sets
15 Reps
@7
6
Abs Crunch (Machine)
2 Sets
15 Reps
@7
Day 5
1
Lat Pulldown
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
2
Seated Row (Cable)
3 Sets
10 Reps
@7
3
T-Bar Row
2 Sets
12 Reps
@7
4
Rear Delt Fly (Cable)
2 Sets
15 Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7
7
Shrug (Dumbbell)
2 Sets
15 Reps
@7